Finding Calm in the Chaos
- Jenn Everson
- 3 hours ago
- 5 min read
In today's fast-paced world, life can often feel overwhelming. With constant news updates, social media alerts, and competing demands on our time, it is easy to feel anxious. Research shows that over 70% of adults report feeling increased stress due to external factors, such as global events and personal pressures. Finding calm amidst the chaos is not just a nice-to-have; it is crucial for our mental well-being. This blog post offers practical tips to help you stay grounded and present, even when life feels hectic.
1.) Ask yourself, "Is this serving me?"
One of the first steps to regaining your calm is to examine the thoughts cluttering your mind. When faced with stress, ask yourself, "Is this serving me?" For example, if you are worrying about global issues, consider how this impacts your daily life. If the answer is no, let it go.
By recognizing unhelpful thoughts, you can begin to ease your mind. This practice encourages mindfulness, helping you focus on what truly matters in your life and relationships.
2.) List what is in or out of your control
One effective strategy is to create a list categorizing what you can control and what you cannot. This exercise provides valuable clarity.
In Control: Your thoughts, your daily schedule, how you respond to challenges.
Out of Control: Weather conditions, world events, others’ actions.
Visually mapping worries this way can uncover that most stressors may be beyond your influence. By concentrating on what you can control, you empower yourself, mitigating feelings of helplessness.
If you would like to gain more organization on your thoughts, action steps and schedule,
you may download a free pdf that helps with just that. It even includes an exercise to help combat procrastination. Free Pdf available
3.) Remove emotions to gain clarity
When emotions run high, it feels as if a fog or black cloud has settled over your mind. To clear this fog, observe your emotions without allowing them to cloud your judgment. It's difficult to take the next steps forward, when you can't see them. So, instead of declaring a "fog delay", remove the fog by lowering the strength of your emotions.
Some ways to minimize the intensity of your emotions is by implementing some coping strategies such as breathwork, journaling, exercise, walk in nature, talking with a trusted friend, etc.
Next section gives you one of the best breathwork practices that anyone can try.
4.) Practice Box Breathing
Box breathing is a straightforward yet powerful technique that calms your mind and body. This method involves inhaling, holding, exhaling, and holding your breath again, each for a count of five.
Inhale through your nose for five seconds.
Hold your breath for five seconds.
Exhale slowly through your mouth for five seconds.
Hold your breath again for five seconds.
Repeat this cycle four to five times. Research shows that box breathing can lower cortisol levels and promote relaxation.
5.) Give yourself self-compassion
During stressful times, it is vital to practice self-compassion. Recognize that feeling overwhelmed is a common human experience, but how much power we give it is our responsibility.
Treat yourself with the kindness you would offer a friend. Acknowledge your feelings without judgment and give yourself permission to take a break. This approach can cultivate a positive mindset, reducing guilt or shame related to feelings of stress.
6.) Engage in mindfulness practices
Although, you may be on the verge of trying to figure out what your next steps are in your life and how to navigate the pressures of your schedule or the world around you, the number one focus needs to be on the self. Each day, we tend to neglect ourselves and then crash out.
It puts us in a place of pouring from an empty cup, always focusing on filling up the cups of those around us, while leaving us with nothing. So, you must implement the strategy of connecting with yourself holistically.
Focus on something that fuels your mind, body and soul.
1.) Mind: Read a good book for 15 minutes, Take up a course to learn a new skill, meditation, declutter your spaces, journal, etc.
2.) Body: Walk outside, exercise, prioritize sleep, self-care, balanced and healthy diet, etc.
3.) Soul: Practice gratitude, affirmations, connect & be present with loved ones, spend time in nature, listen to music, do something that is of purpose & says - "This is ME", etc.
7.) Limit exposure to news and social media
Staying informed is essential, but constant exposure to news and social media can increase anxiety. A study found that 40% of social media users feel worse after checking their feeds.
Set specific boundaries for consuming news and social media. For example, limit checking news apps to twice a day or week. This approach creates space for more positive, calming activities in your life.
I recently started a practice of "No social media" Sundays! I remove my social media apps from my phone's home screen, and I do things that I don't do on the other six days of the week. Such as baking muffins in the morning, prepping and cooking a nice home cooked meal, reading a book, etc. These are things I don't usually get to do, because my schedule is so demanding and limited, but Sunday is MY day.
During the week, keep the phone away from you when you find yourself using it as a distraction and taking away from your valuable time.
I have so much more to say on this topic, so be on the lookout for a seminar/webinar in the spring for the full discussion on removing social media from your distractions.
8.) Seek support from others
Don't hesitate to reach out for support when you feel overwhelmed. Research reveals that social support significantly reduces stress levels. Talking to friends, family, or a mental health professional can provide perspective and comfort. As a Transformation Coach, I help others with this consistently, so feel free to reach out on this topic as well.
Sharing your feelings can lighten your emotional load and remind you that you are not alone. Building a network of support can be a powerful tool in navigating life's chaos.
Conclusion: Embracing calm in everyday life
Finding calm in chaos is a journey. By implementing these practical tips, you can cultivate a sense of presence and clarity, even during stressful times. Remember to ask if your worries are serving you, focus on what you can control, and practice self-compassion.
As you navigate life's challenges, engage in mindfulness, connect with nature, and seek support from those around you. These strategies can help you create a more peaceful and grounded life, enabling you to thrive amid chaos.
Embrace the present moment with kindness and allow yourself to breathe. Your mental well-being deserves this attention.
If you would like more accountability and guidance on this subject,
I help people with this all of the time in my programs.
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